CrossFit – Mon, Sep 15
CrossFit Service Cup week!!!!
Warm up
Snatch + Overhead Squat (Weight)
Every 2 minutes, for 6 minutes (3 sets of):
3 Snatches + 1 Overhead Squat @ 63-68%
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ 68-73%
Followed by…
Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 73-78%
*Overhead squat only after the final snatch.
*Perform each snatch as singles.
METCON (AMRAP – Reps)
SERVICE CUP WORKOUT 2
AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Three sets of:
10 Wall Squat
50 ft Single arm overhead carry
3 Kettlebell Windmill
*right arm then left arm*